High oxalate foods that can damage your kidneys over time

Foods naturally containing oxalate include fruits, vegetables, cereals, legumes, nuts, and seeds, as well as chocolate and tea.

One popular misconception is that avoiding oxalate-rich meals may prevent the formation of calcium oxalate kidney stones; however, due to its widespread presence in food, this is essentially impossible to achieve.

Oxalate in renal urine binds to calcium to form the majority of kidney stones. It is therefore crucial to consume calcium- and oxalate-rich foods simultaneously. Kidney stones are less likely to form when calcium and oxalate are able to more readily form bonds in the digestive tract. The kidneys cannot begin to manage oxalate if it enters the bloodstream and then the urine.

The following four foods are high in oxalate and, over time, can result in kidney damage.

1. Peanuts.

Oxalates, a type of mineral often found in kidney stones, can be found in peanuts. Calcium oxalate kidney stones are the most common type, per the National Kidney Foundation. If you have already developed a kidney stone composed of calcium oxalate, you can lessen your chances of developing another one by reducing your consumption of foods containing oxalates.

2. Salty foods

Reduce the amount of salt you eat (or salty foods). Because of the sodium in salt, the kidneys expel an excessive amount of calcium in the urine. Too much calcium, in addition to the oxalate found in food, can cause kidney stones.

3. Rhubarb

Rhubarb, with its delightfully tart flavor, is a popular ingredient in many delicious baked desserts. Unfortunately, it has one of the highest oxalate contents of common foods. Approximately 541 milligrams of oxalates can be found in half a cup of rhubarb.

You might substitute strawberries for the rhubarb. There are just 2 milligrams of oxalates in a cup of strawberries.

4. Baked potato

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Potatoes include a lot of sugars, but they’re also rich in other nutrients like fiber, vitamin C, and potassium. Potatoes are a staple ingredient in many Western meals, including both savory and comfort foods.

But there are 97 milligrams of oxalates in a medium cooked potato with skin, which could lead to kidney stones. Consider alternatives to sweet potatoes if you’re trying to cut back on oxalates while still getting enough calories. With only 28 milligrams per baked potato, sweet potatoes are a much healthier alternative. To reduce the amount of oxalate in the potatoes, you can reboil them for a short time, discard the water, and continue cooking them.